CrossFit Inventive – CrossFit
Warm-up
– 1:00 Banded Pec e/s
– 1:00 Banded Lat e/s
– 0:30 Glute e/s
– 0:30 Lower Back/Hipflexor e/s
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ACTIVATION
5 Hand Release Push-ups
10 Scap Pulls
5 Strict Knee Raises
1:00 Plank Hold
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Start Todays Bench with 10 Reps of empty Barbell Bench
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Bench Press (15 Minutes)
Build up and complete 5 Sets of 5 Reps @the same weight.
Rest as needed between working sets.
SUB: Dumbbell Bench Press. Add Extra reps if needed.
Metcon (Time)
4 Rounds For Time:
(Cap 20 Minutes)
21 Toes To Bar
15/12 Calorie Row
9 Alternating Devils Press 1 x 22.5/15kg’s
SUBS
TOES TO BAR
– Knees as hogh as possible with a consistent kip.
– Strict Knee Raises
– V-ups
– 25 Abmat Sit-ups
15/12 CALORIE ROW
– 15/12 Calorie Bike Erg
– 12/10 Cal Ski Erg
– 200m Run
30/24 INCH BOX JUMP OVERS
– Reduce
SINGLE DUMBBELL DEVILS PRESS
– Reduce Load
– DB Power Snatch
– DB Clean Or Press